Getting rid of fat upper arms?
ajc1309
Posts: 255 Member
I'm currently 137lbs, 5'3" and a UK size 10 and my 12" upper arms are really out of proportion for my size. They're flabby and horrible and I never have them uncovered. They're the only area I haven't lost much weight from. I lost 4 stone and had hardly any change in the size of my upper arms.
I don't have any access to gym equipment so what can I do?
I don't have any access to gym equipment so what can I do?
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Replies
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Keep at what you're doing. You can't spot reduce, the fat will come off where it wants.0
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I should add that I lost all that weight about 2 years ago now. I'm currently trying to get to around 118 - 126.0
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You cannot spot reduce fat but you can do exercises that target your arm muscles, which will give them a firmer appearance and give you something to focus on while losing fat. Pushups, pullups (modified versions too), dips, and rows (you can do them with any heavy object if you don't have a dumbbell) are great for this. You can click on the progression links on this page to see different modifications of common bodyweight exercises:
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html0 -
You cannot spot reduce fat but you can do exercises that target your arm muscles, which will give them a firmer appearance and give you something to focus on while losing fat. Pushups, pullups (modified versions too), dips, and rows (you can do them with any heavy object if you don't have a dumbbell) are great for this. You can click on the progression links on this page to see different modifications of common bodyweight exercises:
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
what she said0 -
You cannot spot reduce fat but you can do exercises that target your arm muscles, which will give them a firmer appearance and give you something to focus on while losing fat. Pushups, pullups (modified versions too), dips, and rows (you can do them with any heavy object if you don't have a dumbbell) are great for this. You can click on the progression links on this page to see different modifications of common bodyweight exercises:
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
I would like to add that you should do many reps with less weight. You don't want to build bulk. For the back of your arms use your pushing muscles, and for the front use your pulling muscles.-1 -
bcalvanese wrote: »You cannot spot reduce fat but you can do exercises that target your arm muscles, which will give them a firmer appearance and give you something to focus on while losing fat. Pushups, pullups (modified versions too), dips, and rows (you can do them with any heavy object if you don't have a dumbbell) are great for this. You can click on the progression links on this page to see different modifications of common bodyweight exercises:
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
I would like to add that you should do many reps with less weight. You don't want to build bulk. For the back of your arms use your pushing muscles, and for the front use your pulling muscles.
This is incorrect.
Building "bulk" doesn't come from only the exercise, it takes excess calories as well. You can lift heavy weight, low reps and not build appreciable muscle, but it can be very helpful in maintaining muscle while eating in a deficit.0 -
Thought is was helpful. I go to a weight class and don't feel like I'm getting rid of my arm flab as much as I should be.0
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OP, this person has never lifted before. You won't turn into a bodybuilder if you accidentally glance at a barbell. Building muscle is much harder for women than it is for men and basically impossible on a deficit. You won't bulk up by lifting heavy.bcalvanese wrote: »You cannot spot reduce fat but you can do exercises that target your arm muscles, which will give them a firmer appearance and give you something to focus on while losing fat. Pushups, pullups (modified versions too), dips, and rows (you can do them with any heavy object if you don't have a dumbbell) are great for this. You can click on the progression links on this page to see different modifications of common bodyweight exercises:
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
I would like to add that you should do many reps with less weight. You don't want to build bulk. For the back of your arms use your pushing muscles, and for the front use your pulling muscles.
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That's the size my arms were when I weighed what you weigh. I'm the same height. See if you can get down to 120 or so, while also doing pushups and stuff like that to improve your arm muscles. If you continue to be like me, your arms will get to an 11 inch circumference at that point.0
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OP, this person has never lifted before. You won't turn into a bodybuilder if you accidentally glance at a barbell. Building muscle is much harder for women than it is for men and basically impossible on a deficit. You won't bulk up by lifting heavy.bcalvanese wrote: »You cannot spot reduce fat but you can do exercises that target your arm muscles, which will give them a firmer appearance and give you something to focus on while losing fat. Pushups, pullups (modified versions too), dips, and rows (you can do them with any heavy object if you don't have a dumbbell) are great for this. You can click on the progression links on this page to see different modifications of common bodyweight exercises:
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
I would like to add that you should do many reps with less weight. You don't want to build bulk. For the back of your arms use your pushing muscles, and for the front use your pulling muscles.
I was a fitness trainer in the military.
Muscular strength training is more weight less reps (bulk)
Muscular endurance is less weight more reps (toning)
OP, keep it simple and don't be led astray by people who think they know everything.-1 -
bcalvanese wrote: »
OP, this person has never lifted before. You won't turn into a bodybuilder if you accidentally glance at a barbell. Building muscle is much harder for women than it is for men and basically impossible on a deficit. You won't bulk up by lifting heavy.bcalvanese wrote: »You cannot spot reduce fat but you can do exercises that target your arm muscles, which will give them a firmer appearance and give you something to focus on while losing fat. Pushups, pullups (modified versions too), dips, and rows (you can do them with any heavy object if you don't have a dumbbell) are great for this. You can click on the progression links on this page to see different modifications of common bodyweight exercises:
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
I would like to add that you should do many reps with less weight. You don't want to build bulk. For the back of your arms use your pushing muscles, and for the front use your pulling muscles.
I was a fitness trainer in the military.
Muscular strength training is more weight less reps (bulk)
Muscular endurance is less weight more reps (toning)
OP, keep it simple and don't be led astray by people who think they know everything.
This is from aworkoutroutine.com. It's a pretty widely agreed up on idea but I'm c&p'ing from there because it's in a nice format:Here now are the most commonly used rep ranges along with their primary training effect:
1-5 Reps Per Set = Mostly Strength
5-8 Reps Per Set = Strength AND Muscle Equally
8-10 Reps Per Set = Muscle With Some Strength
10-12 Reps Per Set = Muscle With Some Endurance
12-15 Reps Per Set = Endurance With Some Muscle
15-20 Reps Per Set = Mostly Endurance
So, as you can see:
Lower reps (high intensity) is most ideal for increasing strength.
Higher reps (low intensity) is most ideal for improving muscle endurance.
Moderate reps in the middle of the two (moderate intensity) is most ideal for building muscle and really anything related to improving the way your body looks (rather than performs).
In addition to rep schemes, nutrition is key to building muscle, or bulk. Without eating at maintenance or above, building muscle is limited to just a few groups of people--returning athletes, overweight beginners. The OP is not too overweight for her height so while she may get some newbie gains, they will be limited.
That being said, I'm trying to figure out why the idea of less weight with higher reps was even brought up considering the fact that we are talking about bodyweight exercises.0 -
OP I am 5'2"- I have to get down to about 118 to be happy with my arms. It's genetic, and you can't spot reduce where the fat comes off first.
So, continue eating at a deficit to lose more weight. Start lifting heavy weights as well. You want to preserve as much muscle mass as you can while you're dropping weight.0 -
bcalvanese wrote: »
OP, this person has never lifted before. You won't turn into a bodybuilder if you accidentally glance at a barbell. Building muscle is much harder for women than it is for men and basically impossible on a deficit. You won't bulk up by lifting heavy.bcalvanese wrote: »You cannot spot reduce fat but you can do exercises that target your arm muscles, which will give them a firmer appearance and give you something to focus on while losing fat. Pushups, pullups (modified versions too), dips, and rows (you can do them with any heavy object if you don't have a dumbbell) are great for this. You can click on the progression links on this page to see different modifications of common bodyweight exercises:
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
I would like to add that you should do many reps with less weight. You don't want to build bulk. For the back of your arms use your pushing muscles, and for the front use your pulling muscles.
I was a fitness trainer in the military.
Muscular strength training is more weight less reps (bulk)
Muscular endurance is less weight more reps (toning)
OP, keep it simple and don't be led astray by people who think they know everything.
I was Master Fitness too.
You're still wrong.
Bulk comes from a progressive lifting program, an on point diet (with a caloric surplus), and hours of painstaking work........it is exponentially harder for women.
When we're in a deficit we lose water, fat, and muscle. By lifting heavy (through some sort of structured program with either weights or body weight) in that deficit we work to maintain that muscle so we lose mainly water and fat. In doing so we strip the fat away from the muscle that we're preserving giving us muscle definition.
I'll leave you with the same line you left us.
OP, keep it simple and don't be led astray by people who think they know everything.0 -
bcalvanese wrote: »
OP, this person has never lifted before. You won't turn into a bodybuilder if you accidentally glance at a barbell. Building muscle is much harder for women than it is for men and basically impossible on a deficit. You won't bulk up by lifting heavy.bcalvanese wrote: »You cannot spot reduce fat but you can do exercises that target your arm muscles, which will give them a firmer appearance and give you something to focus on while losing fat. Pushups, pullups (modified versions too), dips, and rows (you can do them with any heavy object if you don't have a dumbbell) are great for this. You can click on the progression links on this page to see different modifications of common bodyweight exercises:
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
I would like to add that you should do many reps with less weight. You don't want to build bulk. For the back of your arms use your pushing muscles, and for the front use your pulling muscles.
I was a fitness trainer in the military.
Muscular strength training is more weight less reps (bulk)
Muscular endurance is less weight more reps (toning)
OP, keep it simple and don't be led astray by people who think they know everything.
I was Master Fitness too.
You're still wrong.
Bulk comes from a progressive lifting program, an on point diet (with a caloric surplus), and hours of painstaking work........it is exponentially harder for women.
When we're in a deficit we lose water, fat, and muscle. By lifting heavy (through some sort of structured program with either weights or body weight) in that deficit we work to maintain that muscle so we lose mainly water and fat. In doing so we strip the fat away from the muscle that we're preserving giving us muscle definition.
I'll leave you with the same line you left us.
OP, keep it simple and don't be led astray by people who think they know everything.
COSIGN!
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bcalvanese wrote: »
OP, this person has never lifted before. You won't turn into a bodybuilder if you accidentally glance at a barbell. Building muscle is much harder for women than it is for men and basically impossible on a deficit. You won't bulk up by lifting heavy.bcalvanese wrote: »You cannot spot reduce fat but you can do exercises that target your arm muscles, which will give them a firmer appearance and give you something to focus on while losing fat. Pushups, pullups (modified versions too), dips, and rows (you can do them with any heavy object if you don't have a dumbbell) are great for this. You can click on the progression links on this page to see different modifications of common bodyweight exercises:
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
I would like to add that you should do many reps with less weight. You don't want to build bulk. For the back of your arms use your pushing muscles, and for the front use your pulling muscles.
I was a fitness trainer in the military.
Muscular strength training is more weight less reps (bulk)
Muscular endurance is less weight more reps (toning)
OP, keep it simple and don't be led astray by people who think they know everything.
I was Master Fitness too.
You're still wrong.
Bulk comes from a progressive lifting program, an on point diet (with a caloric surplus), and hours of painstaking work........it is exponentially harder for women.
When we're in a deficit we lose water, fat, and muscle. By lifting heavy (through some sort of structured program with either weights or body weight) in that deficit we work to maintain that muscle so we lose mainly water and fat. In doing so we strip the fat away from the muscle that we're preserving giving us muscle definition.
I'll leave you with the same line you left us.
OP, keep it simple and don't be led astray by people who think they know everything.
ok mr. master. If you say it, it must be true.0 -
If you were, then your concept of how muscle is built is incorrect.bcalvanese wrote: »
OP, this person has never lifted before. You won't turn into a bodybuilder if you accidentally glance at a barbell. Building muscle is much harder for women than it is for men and basically impossible on a deficit. You won't bulk up by lifting heavy.bcalvanese wrote: »You cannot spot reduce fat but you can do exercises that target your arm muscles, which will give them a firmer appearance and give you something to focus on while losing fat. Pushups, pullups (modified versions too), dips, and rows (you can do them with any heavy object if you don't have a dumbbell) are great for this. You can click on the progression links on this page to see different modifications of common bodyweight exercises:
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
I would like to add that you should do many reps with less weight. You don't want to build bulk. For the back of your arms use your pushing muscles, and for the front use your pulling muscles.
I was a fitness trainer in the military.
Muscular strength training is more weight less reps (bulk)
Muscular endurance is less weight more reps (toning)
OP, keep it simple and don't be led astray by people who think they know everything.
Sarcoplasmic hypertrophy requires not only PROGRESSIVE resistance training, but a surplus to provide material from where muscle can grow. You can't build from nothing. Muscle doesn't grow on a deficit with the exception of a couple conditions and even then, it's not huge.
STRENGTH increase is done with high weights and low reps and doesn't necessarily mean adding size.
Muscular endurance training (low weights, high reps) isn't "toning", it's muscular endurance training. "Toning" is a made up word by the fitness industry to make is sound more "feminine" for "resistance training with weights". Term was made up in the 80's to create an avenue of profit for the fitness industry because females spend more than males on self improvement.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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If you were, then your concept of how muscle is built is incorrect.bcalvanese wrote: »
OP, this person has never lifted before. You won't turn into a bodybuilder if you accidentally glance at a barbell. Building muscle is much harder for women than it is for men and basically impossible on a deficit. You won't bulk up by lifting heavy.bcalvanese wrote: »You cannot spot reduce fat but you can do exercises that target your arm muscles, which will give them a firmer appearance and give you something to focus on while losing fat. Pushups, pullups (modified versions too), dips, and rows (you can do them with any heavy object if you don't have a dumbbell) are great for this. You can click on the progression links on this page to see different modifications of common bodyweight exercises:
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
I would like to add that you should do many reps with less weight. You don't want to build bulk. For the back of your arms use your pushing muscles, and for the front use your pulling muscles.
I was a fitness trainer in the military.
Muscular strength training is more weight less reps (bulk)
Muscular endurance is less weight more reps (toning)
OP, keep it simple and don't be led astray by people who think they know everything.
Sarcoplasmic hypertrophy requires not only PROGRESSIVE resistance training, but a surplus to provide material from where muscle can grow. You can't build from nothing. Muscle doesn't grow on a deficit with the exception of a couple conditions and even then, it's not huge.
STRENGTH increase is done with high weights and low reps and doesn't necessarily mean adding size.
Muscular endurance training (low weights, high reps) isn't "toning", it's muscular endurance training. "Toning" is a made up word by the fitness industry to make is sound more "feminine" for "resistance training with weights". Term was made up in the 80's to create an avenue of profit for the fitness industry because females spend more than males on self improvement.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Thanks for posting this. Muscle size =/= strength. It seems that very few people understand that. It creates more of a problem when so-called experts don't get it.
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If you were, then your concept of how muscle is built is incorrect.bcalvanese wrote: »
OP, this person has never lifted before. You won't turn into a bodybuilder if you accidentally glance at a barbell. Building muscle is much harder for women than it is for men and basically impossible on a deficit. You won't bulk up by lifting heavy.bcalvanese wrote: »You cannot spot reduce fat but you can do exercises that target your arm muscles, which will give them a firmer appearance and give you something to focus on while losing fat. Pushups, pullups (modified versions too), dips, and rows (you can do them with any heavy object if you don't have a dumbbell) are great for this. You can click on the progression links on this page to see different modifications of common bodyweight exercises:
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
I would like to add that you should do many reps with less weight. You don't want to build bulk. For the back of your arms use your pushing muscles, and for the front use your pulling muscles.
I was a fitness trainer in the military.
Muscular strength training is more weight less reps (bulk)
Muscular endurance is less weight more reps (toning)
OP, keep it simple and don't be led astray by people who think they know everything.
Sarcoplasmic hypertrophy requires not only PROGRESSIVE resistance training, but a surplus to provide material from where muscle can grow. You can't build from nothing. Muscle doesn't grow on a deficit with the exception of a couple conditions and even then, it's not huge.
STRENGTH increase is done with high weights and low reps and doesn't necessarily mean adding size.
Muscular endurance training (low weights, high reps) isn't "toning", it's muscular endurance training. "Toning" is a made up word by the fitness industry to make is sound more "feminine" for "resistance training with weights". Term was made up in the 80's to create an avenue of profit for the fitness industry because females spend more than males on self improvement.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Sarcoplasmic hypertrophy bla bla bla. Scientific mumbo jumbo.
I'm trying to help the OP with some very basic helpful tips with the limited knowledge that I have from the military.
Just because you are a certified personal and group (and a bunch of other titles) fitness trainer, does not mean that you should make people that may have less knowledge than you look like an idiot.
I still say less weight with more reps would be better.
OP,
Sorry to hijack your thread like this, and you're probably more confused than ever now. I still think less weight with more reps would help you somewhat, but do what you feel is the right thing.0 -
That's the size my arms were when I weighed what you weigh. I'm the same height. See if you can get down to 120 or so, while also doing pushups and stuff like that to improve your arm muscles. If you continue to be like me, your arms will get to an 11 inch circumference at that point.
Ditto for me. I'm 5'4", and at your weight, my arms were the circumference of yours. They're 9.5" now at 115 pounds, so there is hope!0 -
If you were educated in physiology, biology and kinesiology, you'd know that it's LEGIT terminology.bcalvanese wrote: »
If you were, then your concept of how muscle is built is incorrect.bcalvanese wrote: »
OP, this person has never lifted before. You won't turn into a bodybuilder if you accidentally glance at a barbell. Building muscle is much harder for women than it is for men and basically impossible on a deficit. You won't bulk up by lifting heavy.bcalvanese wrote: »You cannot spot reduce fat but you can do exercises that target your arm muscles, which will give them a firmer appearance and give you something to focus on while losing fat. Pushups, pullups (modified versions too), dips, and rows (you can do them with any heavy object if you don't have a dumbbell) are great for this. You can click on the progression links on this page to see different modifications of common bodyweight exercises:
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
I would like to add that you should do many reps with less weight. You don't want to build bulk. For the back of your arms use your pushing muscles, and for the front use your pulling muscles.
I was a fitness trainer in the military.
Muscular strength training is more weight less reps (bulk)
Muscular endurance is less weight more reps (toning)
OP, keep it simple and don't be led astray by people who think they know everything.
Sarcoplasmic hypertrophy requires not only PROGRESSIVE resistance training, but a surplus to provide material from where muscle can grow. You can't build from nothing. Muscle doesn't grow on a deficit with the exception of a couple conditions and even then, it's not huge.
STRENGTH increase is done with high weights and low reps and doesn't necessarily mean adding size.
Muscular endurance training (low weights, high reps) isn't "toning", it's muscular endurance training. "Toning" is a made up word by the fitness industry to make is sound more "feminine" for "resistance training with weights". Term was made up in the 80's to create an avenue of profit for the fitness industry because females spend more than males on self improvement.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Sarcoplasmic hypertrophy bla bla bla. Scientific mumbo jumbo.
Unfortunately that limited knowledge is incorrect. It's NOT wrong to give correct information.I'm trying to help the OP with some very basic helpful tips with the limited knowledge that I have from the military.
Correct information is for all. Trust that I've been in your shoes at the beginning of my career. I took it as a learning experience, not one where I thought the person was being personal. It's not.Just because you are a certified personal and group (and a bunch of other titles) fitness trainer, does not mean that you should make people that may have less knowledge than you look like an idiot.
Then you'd still be incorrect. You don't have to take my word for it, there are lots and lots of peer reviewed clinical studies to support that lifting with heavy weights doesn't automatically translate to larger muscles.I still say less weight with more reps would be better.
OP,
Sorry to hijack your thread like this, and you're probably more confused than ever now. I still think less weight with more reps would help you somewhat, but do what you feel is the right thing.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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OP,
Would you like to do an experiment?
use one arm to do muscular strength training (enough weight that you can only do 5 to 10 reps). do 3 sets of that.
use your other arm to do muscular endurance training (enough weight that you can only do 25 to 50 reps). do 3 sets of that.
do this every day, and if your strength training arm gets bigger, you can blame mister ACE Certified bla bla bla guy, and if your endurance arm gets toner, you can thank me...:)
The Army keeps it very simple and it works, and I have never seen a soldier with flabby arms (male or female) in the entire 6 years that I was in the Army.
Don't let a bunch of scientific mumbo jumbo trip you up. Keep it simple, be consistant, and you will see results.0 -
bcalvanese wrote: »OP,
Would you like to do an experiment?
use one arm to do muscular strength training (enough weight that you can only do 5 to 10 reps). do 3 sets of that.
use your other arm to do muscular endurance training (enough weight that you can only do 25 to 50 reps). do 3 sets of that.
do this every day, and if your strength training arm gets bigger, you can blame mister ACE Certified bla bla bla guy, and if your endurance arm gets toner, you can thank me...:)
The Army keeps it very simple and it works, and I have never seen a soldier with flabby arms (male or female) in the entire 6 years that I was in the Army.
Don't let a bunch of scientific mumbo jumbo trip you up. Keep it simple, be consistant, and you will see results.
Right. Don't let trivial things like "truth" or "facts" get in the way of your efforts.
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OP,
sorry for ruining your thread.
and I hope everyone else pulls a hammy.0 -
bcalvanese wrote: »bcalvanese wrote: »
OP, this person has never lifted before. You won't turn into a bodybuilder if you accidentally glance at a barbell. Building muscle is much harder for women than it is for men and basically impossible on a deficit. You won't bulk up by lifting heavy.bcalvanese wrote: »You cannot spot reduce fat but you can do exercises that target your arm muscles, which will give them a firmer appearance and give you something to focus on while losing fat. Pushups, pullups (modified versions too), dips, and rows (you can do them with any heavy object if you don't have a dumbbell) are great for this. You can click on the progression links on this page to see different modifications of common bodyweight exercises:
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
I would like to add that you should do many reps with less weight. You don't want to build bulk. For the back of your arms use your pushing muscles, and for the front use your pulling muscles.
I was a fitness trainer in the military.
Muscular strength training is more weight less reps (bulk)
Muscular endurance is less weight more reps (toning)
OP, keep it simple and don't be led astray by people who think they know everything.
I was Master Fitness too.
You're still wrong.
Bulk comes from a progressive lifting program, an on point diet (with a caloric surplus), and hours of painstaking work........it is exponentially harder for women.
When we're in a deficit we lose water, fat, and muscle. By lifting heavy (through some sort of structured program with either weights or body weight) in that deficit we work to maintain that muscle so we lose mainly water and fat. In doing so we strip the fat away from the muscle that we're preserving giving us muscle definition.
I'll leave you with the same line you left us.
OP, keep it simple and don't be led astray by people who think they know everything.
ok mr. master. If you say it, it must be true.
If you were a trainer in the Army you'd know we have to go to "Master Fitness ", but I digress.... You already admitted you have limited knowledge and have had multiple individuals come in and tell you your understanding of less weight more reps vs. More weight less reps is incorrect, and quite honestly quite outdated.
Keep taking shots at myself, niner, and the others that agreed with us in this this thread, but that doesn't make you right.0 -
bcalvanese wrote: »OP,
Would you like to do an experiment?
use one arm to do muscular strength training (enough weight that you can only do 5 to 10 reps). do 3 sets of that.
use your other arm to do muscular endurance training (enough weight that you can only do 25 to 50 reps). do 3 sets of that.
do this every day, and if your strength training arm gets bigger, you can blame mister ACE Certified bla bla bla guy, and if your endurance arm gets toner, you can thank me...:)
The Army keeps it very simple and it works, and I have never seen a soldier with flabby arms (male or female) in the entire 6 years that I was in the Army.
Don't let a bunch of scientific mumbo jumbo trip you up. Keep it simple, be consistant, and you will see results.
Yes. Please do 3 sets of 5 pushups with one arm and then 3 sets of 25 pushups with the other arm. Then repeat with pullups and dips.
Again, why are we discussing using lower weight when we're talking about bodyweight exercises?0 -
I'm in the same boat as OP. I've always had large arms, but had a shoulder injury, so now everything's turned to flab in a very short time (6 months or so) because I can't do the upper body workout that I used to. I actually don't mind a bigger arm if it's firm. I'm 5'1.5" and have been plateau'd at 120 lbs. forever. (No please don't ask if I'm weighing and measuring everything -- I am). I'm in New England and it's been mild until now, so I'm just getting out the very short sleeves and tanks and am ashamed to show my arms. I've even thought of reduction surgery but my husband (who is heavy and also doesn't see a "problem") would rather spend the money on a vacation.0
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bcalvanese wrote: »You cannot spot reduce fat but you can do exercises that target your arm muscles, which will give them a firmer appearance and give you something to focus on while losing fat. Pushups, pullups (modified versions too), dips, and rows (you can do them with any heavy object if you don't have a dumbbell) are great for this. You can click on the progression links on this page to see different modifications of common bodyweight exercises:
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html
I would like to add that you should do many reps with less weight. You don't want to build bulk. For the back of your arms use your pushing muscles, and for the front use your pulling muscles.
^This is incorrect. So wrong wrong wrong.0 -
PaulaWallaDingDong wrote: »bcalvanese wrote: »OP,
Would you like to do an experiment?
use one arm to do muscular strength training (enough weight that you can only do 5 to 10 reps). do 3 sets of that.
use your other arm to do muscular endurance training (enough weight that you can only do 25 to 50 reps). do 3 sets of that.
do this every day, and if your strength training arm gets bigger, you can blame mister ACE Certified bla bla bla guy, and if your endurance arm gets toner, you can thank me...:)
The Army keeps it very simple and it works, and I have never seen a soldier with flabby arms (male or female) in the entire 6 years that I was in the Army.
Don't let a bunch of scientific mumbo jumbo trip you up. Keep it simple, be consistant, and you will see results.
Right. Don't let trivial things like "truth" or "facts" get in the way of your efforts.
I lol'd when I read science mumbo jumbo. That told me everything I needed to know. :laugh:0 -
Hey there, I have the same issue. It's just genetic I think. My thighs and my upper arms carry a disproportionate amount of weight. I always have to size up in shirts because of this (and still sometimes sleeves are too tight). But, hey, that's just the way we are made. Try not to sweat it too much. You are not "horrible" for it.
We can't spot reduce so the best thing we can do is to eat right, exercise, and tone the area. Push-ups are the best in my opinion. I also like using a resistance band for tricep exercises. But don't be too hard on yourself. I've never had anyone say that I was pretty except for my arms. Haha!
P.S. I know a lot of people are anti-cosmetic surgery and I sincerely don't want to start a flame war. But if you give it a couple of years of solid healthy eating and weight-training and you're still not happy, there is always that option. I've had cosmetic surgery (facial) and, despite all the haters, it really made a positive impact on my life. Good luck!0
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